Yolk vs. Omelette — In-Depth Nutrition Comparison

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A recap on differences between Yolk and Omelette

Omelette has less Choline, Selenium, Vitamin B12, Vitamin B5, Phosphorus, Folate, Vitamin D, and Vitamin A RAE.
Yolk covers your daily Cholesterol needs 257% more than Omelette.
Omelette contains 4 times less Folate than Yolk. Yolk contains 146µg of Folate, while Omelette contains 39µg.
Omelette has less Cholesterol.

Food varieties used in this article are Egg, yolk, raw, fresh and Egg, whole, cooked, omelet.

Infographic

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Yolk

Omelette

Contains more Calcium +168.8%

Contains more Iron +84.5%

Contains more Phosphorus +133.5%

Contains less Sodium -69%

Contains more Zinc +111%

Contains more Copper +22.2%

Contains more Manganese +129.2%

Contains more Selenium +117.1%

Contains more Magnesium +120%

Equal in Potassium - 117

Yolk

Omelette

Contains more Calcium +168.8%

Contains more Iron +84.5%

Contains more Phosphorus +133.5%

Contains less Sodium -69%

Contains more Zinc +111%

Contains more Copper +22.2%

Contains more Manganese +129.2%

Contains more Selenium +117.1%

Contains more Magnesium +120%

Equal in Potassium - 117

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Yolk

Omelette

Contains more Vitamin A +133.7%

Contains more Vitamin E +100%

Contains more Vitamin D +217.6%

Contains more Vitamin B1 +417.6%

Contains more Vitamin B2 +36.8%

Contains more Vitamin B5 +132%

Contains more Vitamin B6 +144.8%

Contains more Folate +274.4%

Contains more Vitamin B12 +156.6%

Contains more Vitamin B3 +166.7%

Contains more Vitamin K +542.9%

Yolk

Omelette

Contains more Vitamin A +133.7%

Contains more Vitamin E +100%

Contains more Vitamin D +217.6%

Contains more Vitamin B1 +417.6%

Contains more Vitamin B2 +36.8%

Contains more Vitamin B5 +132%

Contains more Vitamin B6 +144.8%

Contains more Folate +274.4%

Contains more Vitamin B12 +156.6%

Contains more Vitamin B3 +166.7%

Contains more Vitamin K +542.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Yolk

Omelette

Contains more Protein +50%

Contains more Fats +127.6%

Contains more Carbs +460.9%

Contains more Other +70%

Contains more Water +45.5%

Yolk

Protein: 15.86 g

Fats: 26.54 g

Carbs: 3.59 g

Water: 52.31 g

Other: 1.7 g

Omelette

Protein: 10.57 g

Fats: 11.66 g

Carbs: 0.64 g

Water: 76.13 g

Other: 1 g

Contains more Protein +50%

Contains more Fats +127.6%

Contains more Carbs +460.9%

Contains more Other +70%

Contains more Water +45.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Yolk

Omelette

Contains more Monounsaturated Fat +142.4%

Contains more Polyunsaturated fat +55%

Contains less Saturated Fat -65.2%

Yolk

Saturated Fat: 9.551 g

Monounsaturated Fat: 11.738 g

Polyunsaturated fat: 4.204 g

Omelette

Saturated Fat: 3.319 g

Monounsaturated Fat: 4.843 g

Polyunsaturated fat: 2.712 g

Contains more Monounsaturated Fat +142.4%

Contains more Polyunsaturated fat +55%

Contains less Saturated Fat -65.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Yolk

Omelette

Contains more Sucrose +∞%

Contains more Fructose +∞%

Contains more Lactose +∞%

Contains more Maltose +∞%

Contains more Galactose +∞%

Contains more Glucose +72.2%

Yolk

Starch: 0 g

Sucrose: 0.07 g

Glucose: 0.18 g

Fructose: 0.07 g

Lactose: 0.07 g

Maltose: 0.07 g

Galactose: 0.07 g

Omelette

Starch: 0 g

Sucrose: 0 g

Glucose: 0.31 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more Sucrose +∞%

Contains more Fructose +∞%

Contains more Lactose +∞%

Contains more Maltose +∞%

Contains more Galactose +∞%

Contains more Glucose +72.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Rich in minerals
Lower in Sodium
Rich in vitamins
Lower in Sugar
Lower in Cholesterol
Lower in Saturated Fat
Lower in Glycemic Index	Equal
Lower in price	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	3.59g	0.64g
Protein	15.86g	10.57g
Fats	26.54g	11.66g
Carbs	3.59g	0.64g
Calories	322kcal	154kcal
Fructose	0.07g	0g
Sugar	0.56g	0.31g
Calcium	129mg	48mg
Iron	2.73mg	1.48mg
Magnesium	5mg	11mg
Phosphorus	390mg	167mg
Potassium	109mg	117mg
Sodium	48mg	155mg
Zinc	2.3mg	1.09mg
Copper	0.077mg	0.063mg
Manganese	0.055mg	0.024mg
Selenium	56µg	25.8µg
Vitamin A	1442IU	617IU
Vitamin A RAE	381µg	172µg
Vitamin E	2.58mg	1.29mg
Vitamin D	218IU	69IU
Vitamin D	5.4µg	1.7µg
Vitamin B1	0.176mg	0.034mg
Vitamin B2	0.528mg	0.386mg
Vitamin B3	0.024mg	0.064mg
Vitamin B5	2.99mg	1.289mg
Vitamin B6	0.35mg	0.143mg
Folate	146µg	39µg
Vitamin B12	1.95µg	0.76µg
Vitamin K	0.7µg	4.5µg
Tryptophan	0.177mg	0.14mg
Threonine	0.687mg	0.467mg
Isoleucine	0.866mg	0.565mg
Leucine	1.399mg	0.913mg
Lysine	1.217mg	0.767mg
Methionine	0.378mg	0.319mg
Phenylalanine	0.681mg	0.572mg
Valine	0.949mg	0.722mg
Histidine	0.416mg	0.26mg
Cholesterol	1085mg	313mg
Trans Fat		0.709g
Saturated Fat	9.551g	3.319g
Omega-3 - DHA	0.114g	0.049g
Omega-3 - EPA	0.011g	0g
Omega-3 - DPA	0g	0.006g
Monounsaturated Fat	11.738g	4.843g
Polyunsaturated fat	4.204g	2.712g
Omega-6 - Eicosadienoic acid		0.015g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet	Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

90%

38%

Minerals Daily Need Coverage Score

73%

37%

Comparison summary

Which food is richer in minerals?

Yolk is relatively richer in minerals

Which food contains less Sodium?

Yolk contains less Sodium (difference - 107mg)

Which food is richer in vitamins?

Yolk is relatively richer in vitamins

Which food is lower in Sugar?

Omelette is lower in Sugar (difference - 0.25g)

Which food is lower in Cholesterol?

Omelette is lower in Cholesterol (difference - 772mg)

Which food is lower in Saturated Fat?

Omelette is lower in Saturated Fat (difference - 6.232g)

Which food is lower in glycemic index?

The foods have equal glycemic indexes (0)

Which food is cheaper?

The foods are relatively equal in price ($1)

Yolk vs. Omelette — In-Depth Nutrition Comparison

A recap on differences between Yolk and Omelette

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References